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Hey guys! It’s still raining! And… Austin is under a boil water notice which can make meal prepping somewhat difficult. I’m not on Austin water at home so luckily I didn’t have to worry about that, but we are having to use bottles at the gym instead of our fountain… womp… Anyway, this too shall pass!

Meal prep looked a bit different for me this week since we were driving on Sunday so I tried to keep my recipes simple and quick since I was actually having to do it Monday after work. There was a lot of football in our weekend which is what inspired this recipe. We drove up to Fort Worth for the OU/TCU game (BOOMER!) and then watched the Texans play before we hopped in the car to head home. Cram a Halloween party between those two games and you can imagine I was ready to get back to a normal routine. Don’t get me wrong, we had an AWESOME weekend, but I felt like I was craving some greens like crazy which is why I loaded this up with kale.

We’ve already established that wings and football are a match made in heaven, but this is a little different take on the subject. This week, we’ve got a sweet potato stuffed with shredded buffalo chicken and some simple sauteed kale on the side. Sounds easy (and it is) but the results were awesome! If you made the buffalo wings from my earlier recipe, you can go through the same process with the sauce for this one to tone it down a bit and give it a silkier texture. If you didn’t, you can check that out here.

Also, one last shameless plug for our Barbells for Boobs event this weekend!

I’m a little over half way to my personal goal – If you’d like to make a donation, you can hit up my page here:

Preheat the over to 350 degrees Fahrenheit. Coat the chicken breasts in olive oil and season both sides with salt and pepper.

Place on a baking sheet lined with parchment paper (or aluminum foil) and bake for appx. 35 minutes or until cooked through and tender. Once cooked, let them cool for a few minutes and then shred the meat with 2 forks.

If you prefer to bake your sweet potatoes in the oven, go for it. I usually take the faster route and do them in the microwave. Wash the potatoes well. Pierce the skin 5-6 times and wrap in wax paper. Place on a microwaveable plate and microwave 7-10 minutes (if doing both together) or until they are soft, rotating halfway through. Once they are finished, remove, slice them in half and put them on plates or in meal prep containers. Lightly mash the potato inside the skin to prepare for filling.

While the chicken and sweet potatoes are cooking, prepare the sauce. If using butter, melt it first in a sauce pan over medium low heat. Add the hot sauce and stir. Adjust the spice by adding more butter or more hot sauce. Once you’ve found your desired flavor, mix well with your shredded chicken breast.

Top the potato with your buffalo chicken and serve with green onions, cilantro, avocado, or ranch dressing!

Heat the oil in a large pan over medium-high heat. Add the kale and coat in the oil – saute for 1-2 minutes before adding the garlic. Add the garlic and almonds. Saute until kale is tender and rich green. Be careful not to let the garlic burn. Season to taste with salt.

For the ranch – This is a little easier than the one I shared in my other post.Seasoning 1tablespoondried parsley1teaspoongarlic powder1teaspoononion granules1teaspoondried dill1teaspoondried chives1/2teaspoonfreshly cracked black pepper1/2teaspoonhimalayan pink salt
Combine well in a jar until ready for use.

In a small bowl, combine 1/2 cup of plain greek yogurt with 2 tablespoons of water and add seasoning until you are satisfied with the flavor. I usually use 2-3 TBSP. You can adjust consistency with water and flavor by adding more seasoning or yogurt.

Fall is upon us! I think I’d have liked it to creep on a little more slowly, but hey, I guess a 40 degree drop in less than 12 hours is appropriate for “Fall” right? I know, cheesy…

Anyway, as we all know, my recipe choices tend to be influenced by the weather and I LOVE Fall flavors. I actually made this as a weeknight dinner last week because I wanted something “Fall” and I wanted to just make something that was easy to throw together. Tim and I liked it so much that when I asked what he wanted for meal prep this week, his first choice was this stuffed acorn squash. The blend of spicy, savory, and sweet is so satisfying. Not only does it taste amazing, but acorn squash is packed full of vitamins, minerals, and antioxidants. You can read about all the benefits here and enjoy the fact that something that tastes so good is also doing great things for your body.

On to the recipe! I tried to give accurate measurements on everything here, but I usually just toss it in the pan and adjust by taste so if you want more or less of something, go for it! That’s what’s great about one-pan meals.

Start your squash first. Preheat the oven to 400 degrees. Cut the squash in half and scoop out the seeds. Brush a little olive oil on the inside and flat edges, sprinkle with salt and pepper and place face down on a baking sheet lined with aluminum foil. Bake for 35-40 minutes or until fork tender.

Follow the cooking instructions on your quinoa. Usually 1/2 cup of uncooked quinoa to 1 cup water, bring to a boil and then cover and simmer until fluffy.

While the squash is baking, heat a large pan over med-high heat and brown your Italian sausage. If using links, remove casings. Once meat is browned, remove from pan, pat dry, and set aside. In the same pan, add a little olive oil and saute the onions and celery until they start to soften (appx 3 min). Add the garlic and stir continuously for about 1 minute (don’t let it burn!) Add the cinnamon, nutmeg, and salt and pepper to taste.

Stir in your apples and kale next. You may have to pack the kale in a bit. Reduce the heat to med and put a lid on the pan. Allow the kale to steam for 3-4 minutes stirring as needed. Once the kale has softened and turned bright green, add the sausage back in. Add your almonds, cranberries, and quinoa and stir all the ingredients until well combined. Remove from the heat.

If your squash has finished backing, remove it from the oven and flip them over so the cut side is face up. Depending on how large the hole is, you may want to scoop a little squash out so you can fill it with a good amount of the filling. I usually scoop a bit out of each of them and place it in another dish to go with any of the leftover filling I may have.

Fill each squash with a heaping amount of filling (carefully!) Return them back into the over and bake for a another couple of minutes to heat throughout and gently brown the cut side of the squash.

Remove and serve immediately or pack in meal prep containers and enjoy later in the week!

Howdy! How was everyone’s weekend? We watched some football and some baseball on Saturday. Happy with one game and a little bummed about the other, but life goes on!

Sunday was a full day! We took my niece and nephew to the river for their first time. That was also a situation where some things went well and others not so much. Let’s just say that when the rock got slippery, I was the one that went under and Madelyn lived. You could call me a hero… 😉 All in all, it was a good time.

After the river it was home for meal prep. You’ll see the fruits of that labor below. As you all know, we’re on Whole Life Challenge right now and this recipe was actually a little more difficult to make compliant, but that’s what I love about the challenge. It pushes you to get creative and find alternative options! I’m feeling better overall and less than two weeks in I’m already seeing some visual progress. Just sayin…. you should join us next time.

Post-prep, we set out to do some yard work and I made a new friend, whom I now realize was a black widow spider… Maybe it’s the lack of sugar in my diet right now, but I was like “Hey Tim! Come look at this spider! She looks like a little sixlet!” Y’all remember that candy? She seemed the least aggressive of the “friends” I made on Sunday (SCORPIONS!!) but I guess I should just stick to the raking and the friends I already have.

Anyhoo, on to the recipe. I LOVE Asian flavors. Sweet Chili sauce is one of my favorite things on the planet, but most recipes for it include sugar or at best, honey which are both no-nos on WLC. The recipe below is a WLC compliant version, but if you aren’t on WLC and you want to use honey, I personally think the flavors would blend better than with the dates, but it’s up to you! We’ve knocked out all 4 bowls of this already (that’s how good it is!) and it’s definitely one that will stay in the rotation. There are a few “parts” to this recipe, but I promise it’s easier than it looks and the whole thing can be done in about 30 minutes! Let me know how you guys like it!

Sweet Chili Chicken Bowls

For the Rice:

2cupsjasmine rice

1clovegarlic, minced

3/4tspsalt

115 oz. can unsweetened coconut milk

1cupwater

Begin the coconut rice first. Add the jasmine rice, garlic, salt, coconut milk, and water to a sauce pot, and stir to combine. Place a lid on the pot and bring it up to a boil over high heat. As soon as it reaches a full boil, turn the heat down to low and let it simmer for 15 minutes. After simmering for 15 minutes, turn the heat off and let it sit undisturbed, with the lid in place, for 5 minutes. Fluff the rice, and set it aside until ready to serve. If using for meal prep, divide it into 4 containers and set aside for the other ingredients to be added.

For the Sauce:

Ingredients: I DOUBLED THIS** I used half to cook with, but I love sauces so I doubled and use the rest to drizzle when I reheat 🙂

1/4cuprice vinegar

1/4cupDate Syrup (you can also buy this in the store) or Honey (more/less to taste)

1/4cupwater

1Tbspsambal oelek (found in the international food aisle near the sriracha)

1/2Tbsptapioca starch + 1 Tbsp water

Instructions

Add the rice vinegar, honey, water, and sambal oelek to a small sauce pot. Heat and stir the mixture over medium heat until the ingredients are well combined

Stir the tapioca starch into 1 Tbsp water until dissolved, then pour it into the sauce pot with the sweet chili sauce. Continue stirring and heating until the mixture comes up to a simmer, at which time the tapioca starch will thicken the sauce and go from appearing cloudy to clear.

Use the sauce immediately, or refrigerate and use within one week.

For the Rest:

1.5 lbs boneless, skinless chicken breasts

1Tbsp olive oil

1cupsweet chili sauce (more to drizzle later!)

8-10 oz of fresh pineapple, cut into “tidbits”

1lb.broccoli florets (I buy crowns from the produce section and portion into florets)

1 package snow peas

While the rice is cooking, prepare the steamed broccoli and snow peas. Cut the broccoli crown into florets. Add one inch of water to a large pot, place a steaming basket (or colander) in the pot, then place the broccoli crowns and snow peas in the basket. Place a lid on the pot, then place it over medium-high heat. Allow the water to come up to a boil, and steam the broccoli and snow peas until it is bright green and tender (about 5 minutes). Remove the veggies from the heat and set aside until ready to serve or portion into your four meal prep bowls

While the rice and veggies are cooking, prepare the chicken stir fry. Dice the chicken into 1-inch pieces. Season with a pinch of salt. Heat 1 Tbsp olive oil in a large skillet over medium-high heat. Once hot, add the chicken and stir and cook until the chicken is cooked through and slightly browned on the outside.

If not pre-cut, chop your pineapple into small pieces and add the pineapple to the skillet along with the sweet chili sauce. Stir and heat the sauce and pineapple through (about 2 minutes).

Once the chicken is finished, portion it with your rice and veggies and drizzle sauce from the pan on each bowl.

Each month we spotlight a different CFA athlete who stands out and shows just how awesome they are. What is it that makes up an Athlete of the Month? It may not be the person that finishes the fastest, Rx’s every WOD, or gets a PR every time they walk in the gym. Although we love and celebrate when those things happen, the Athlete of the Month is made up of much more than physical ability. This person shows up, gives their best every time, and then gives a little more. They are hungry to learn and always ready to do the work. They support their fellow classmates and encourage them to reach their goals. This athlete embodies what we believe the CrossFit Austin Community should be about.

Our October Athlete of the Month is Jillian Jaffe! Jillian has been a part of the CFA family for about a year and a half! You’ll mostly find her in the early AM classes, but she tends to hop around, always making fitness a priority in her schedule no matter what else is going on. From day one, she has had an intense drive to grow and reach new goals. She’s been putting in the extra work lately and it shows with all the PRs she’s had! Jillian exemplifies so many of the qualities we look for in an AOM and has shown some awesome progress in her time here. Jillian, the CFA Team is proud to honor you as our October Athlete of the Month and as an awesome part of this community. Thanks for your all your hard work and we look forward to seeing all you accomplish in the years to come! Congratulations!

State your Name and/or Nickname please:

Jillian Jaffe

Words to live by?

Basically anything my mama tells me:) But if I had to choose a favorite quote it would be Winston Churchill’s “If you are going through hell, keep going.”

What is your fitness background?

I danced ballet for 23 years before a really bad injury where I broke one side of my entire rib cage. Then, I didn’t do anything for a long time. Picked up weight lifting about 8 years back before I came to CrossFit Austin

How long have you been CrossFitting?

It will be two years this coming April

Take us back to your first day of CrossFit… How did you feel? How do you compare it to workouts today?

I was so afraid that I wasn’t going to be able to finish the workout and in such admiration of all the strong beautiful athletes in the gym:) and that feeling didn’t go away for months. Hahaha! Now I just show up, look at the board and plan my attack

What is your favorite part of CFA?

I would say the community. We are all so supportive, yet push each other in a competitive way. Oh, and my forever teammate Billie <3

Current Training Goals/PRs?

String more double unders together and get a bar muscle up before the open

What advice do you have for folks just starting out in CrossFit?

Just keep showing up and using the wonderful coaches that we have a resource. Without the help of our coaches, I would have never made as far as I have today.

What is your cheat meal go to?

Pizza, tacos and then pizza. I mean if you’re going to cheat, get that shit done.

How do you use your fitness outside of the gym?

I think a better question is how don’t I use my fitness outside the gym. The strength I have gained from CFA applies to all areas of my life.

Tell us about a moment you felt most proud of yourself during a workout.

The very first open workout this year where I was able to RX the whole thing and not die. I was like, hell yeah lady, you got that!

If you could create a WOD and name it for yourself, what would it be?

Daily Grind: 5 RFT

400 m Run
20 pull ups
20 squats @85lbs
20 box jumps
20 RKBS at 52lbs

What are your hobbies, interests and/or talents outside of CrossFit?

I love to do anything outside, travel constantly and I’m learning Spanish so I can prepare myself for my impending move

Tell us something we don’t know about you…

I used to be a large scale art conceptualizer and installer for events like Burning Man, Coachella and Bonaroo

Leave the fine folks of CrossFit Austin with some parting words…

CrossFit Austin, you are my family. You have given me so much and asked for nothing in return. I love you all and keep pushing!

We are excited to announce that CrossFit Austin will be holding a fundraising event to help raise money for Barbells for Boobs! Join us on Saturday, October 27th where we will complete a version of “Grace,” the official Barbells for Boobs workout!

1 in 8 women will be diagnosed with breast cancer in their lifetime. 7% of those women will be under the age of 40. We are proud to dedicate our fundraising efforts to these too often underserved and overlooked faces of breast cancer.

Why are we fundraising for Barbells for Boobs?
So that together we can take action, raise funds and help detect potentially life-threatening breast cancer occurrences. Barbells for Boobs is dedicated to the early detection of breast cancer, with an emphasis on women and men under the age of 40.

Where does my donation go?
All fundraising efforts support much needed detection services in local communities across the country. Remember that the funds raised to support Barbells for Boobs mission are vital to those who may not have the means or access to critical detection services.

Here’s how you can help:
Make a donation of any amount on our fundraising team page or an individual team members page. For every $120 raised, ONE more person will know if they are living with breast cancer. If you want to be a real rockstar, you can create your own page, join Team CrossFit Austin, and join our efforts to meet our goal!

Additionally, you can spread the word and help us reach our goal by sharing this page on Facebook, Instagram and Twitter. Or even better, send an email to friends you think might be interested in contributing and include a link to our page.

If you’ve noticed some grumpier than usual people around the gym the last few days, it’s because there are about 23 of us that are 5 days in to the Whole Life Challenge. Don’t worry, we’ll all even out soon, but maybe for the next couple of days don’t hold us accountable for the things we say in our severely lacking state 😉

All kidding aside, this amazing group of folks that chose to join us on this journey has made some big changes this week. You’ve seen me post enough info on WLC so I won’t go too deep into, but we’ve chosen 1 of 3 nutrition levels, set sleep, exercise, and water goals for ourselves, among other things like a daily reflection and really just turning our attention to our own lives and habits.

Each nutrition level has a list of non-compliant foods. Kickstart level is for those who are really JUST starting to make some changes. It definitely cleans up the diet, but allows for more flexibility than the other two. Remember, change comes in stages.

Lifestyle is more restrictive. Things like dairy, grains and flours, alcohol, and additives are on the “non-compliant” side making you have to really choose the cleanest options when going through the grocery store.

Performance is for the hardcore folks. It’s very restrictive. ZERO additives are allowed. No grains, dairy, alcohol, or any of that stuff either. If you really want to get clean with your diet, this is the way to go, but it is not for the weak-hearted.

The one thing that all 3 levels have in common is cutting out the extra sugars. Kickstart does make allowances for things like honey & agave nectar, but for Lifestyle and Performance, no added sugars, no honey, no sweeteners (aside from monkfruit, dates, or stevia).

You guys would not believe how many grocery items have added sugar. Don’t believe me? Take a look! Canned vegetables, chicken broth, frozen fruit…. not all brands, but you’d really be surprised at how many ingredients lists have sugar.

So, if you see some of us acting a little cranky, it’s because we have cut out some of the things we enjoy regularly (um.. queso???) and our brains and bodies are in the process of balancing all of that out.

Long intro, there to this weeks Kitchen Adventure, but I wanted to give a shout out to my WLC crew. They’ve already become a real team, working together and encouraging each other and we’re not even a week in! Watch out y’all because in about 5 more weeks we’re all going to be lean, strong, healthy, and ready to take on the Holidays!

Ok, on to the recipe. I actually have a few things here. Any time I do WLC, one of the FIRST things that gets me is snack options. When you’re cutting out all the “filler foods” and crap that we stick in our mouths throughout the day, you tend to go through a period of being hungrier. These are all WLC compliant, but for anyone looking to find some healthy snack options, here we go!

***One thing to note – dates are high in natural sugars. Almond flour is just ground up almonds which are higher in fat. Don’t go crazy with your portions on these things, guys. Everything in moderation.

Blend carrots in a blender or food processor until finely chopped, then add the dates and continue to blend until well combined *It’s extremely helpful to slice the dates before blending. Throwing the whole thing in makes it very difficult*

Once the dates and carrots are well mixed, add the nuts and spices and blend to combine. You can make the ingredients as fine or as chunky as you like. You should end up with a consistency that allows you to roll them into balls.

Use a spoon or melon baller to scoop out equally sized amounts and roll them into balls. Roll them in shaved coconut for an optional coating.

Refrigerate for 20-30 minutes before eating.

Store them in a sealed container in the fridge! You won’t need to store them long because you’ll probably eat them all in a couple of days.

***The last time I made these, I also added about 2 TBSP of chia seeds to the mix. Chia seeds are FULL of antioxidants, minerals, Omega-3s, and are good for so many different things. Definitely one of my favorite little super foods! You can check out some of the health benefits here.

Ok, sweet tooth is covered! Now let’s get something for those savory folks

Almond Flour Crackers

You can season/spice these with any combo you like. Just use the basic outline and go nuts! Some others I love, sea salt & lime, rosemary & Himalayan pink salt, Italian season, salt & vinegar, the list goes on and on….

Preheat the oven to 325. Combine the dry ingredients in a large bowl and mix well. Add the egg white and mix until you’ve formed a dough.

Roll out the dough between two pieces of parchment paper, as thinly as possible. Thicker dough will require more bake time and result in thicker crackers. Remove the top layer of parchment paper. Cut the dough into desired shapes. I usually just use a pizza roller and cut them into triangles.

Move the dough, with the parchment paper, onto a baking sheet. Bake for 11-13 minutes, until golden brown. Depending on your oven you may need a little longer to achieve a crunchy chip. Just be careful not to over cook! Let them cool for about 5 minute before removing them from the sheet so they “set”

Remove and enjoy! These are fantastic with guacamole. (see below for my recipe)

In a small bowl, mix your dry seasonings, then add to the large bowl along with the juice from one lime. Mix until well combined. I like my guac chunky and with lots of lime (lime juice also helps to preserve it), but you can smash away if you like it smoother. Add more lime (I usually use 2) if you prefer!

I don’t know if this really works or not, but if you store your guac with the pit it supposedly helps to keep it from browning. Make sure you cover it tightly to prevent air exposure and store it in the fridge. We usually go through guac so fast that we don’t have to worry about it though.

That’s it for this week, folks. Enjoy the rest of your week and happy snacking!

It’s football season! There is a long menu of football friendly foods, but when I think football, I think wings. I’m here to tell you though, you can make a healthier version and even have the ranch! All of this is whole life compliant (for performance level too if you find a clean one or make your own mayo!)

This is definitely more work than ordering from your favorite wing place, but it’s so worth it if you’re trying to stay clean. You can chow guilt free knowing what’s exactly what’s on your plate while you’re watching your favorite team. I can’t help you with the beer… you’re on your own there 😉 (although, topo and lime is a great substitute if you just want something cold and fizzy)

BUFFALO WINGS

INGREDIENTS

2 pounds chicken wings

½ tsp smoked paprika

½ tsp ground cumin

½ tsp garlic powder

½ tsp cayenne pepper

½ tsp salt

½ lemon, juiced

¼ cup compliant hot sauce (I use Louisiana)

2-4 TBSP Organic butter (to taste)

DIRECTIONS

I use an air fryer for mine (which I totally recommend buying one if you don’t have one!) but you can also just bake these in the oven. I’ve included directions for crispy oven wings below.

In a gallon sized zipper bag place the chicken wings, smoked paprika, cumin, garlic powder, cayenne pepper, salt and lemon juice. Toss to combine making sure to massage the marinade into the wings well.

Marinade for 30 minutes.

Preheat your air fryer to 360°F. (SEE BELOW FOR OVEN INSTRUCTIONS)

Place the chicken wings in a single layer in the fry basket and insert into the air fryer.

Cook for 15 minutes. Remove the wings from the basket.

Repeat this process with the remaining chicken wings.

*Optional -While wings are cooking- To tone down the spice of your buffalo sauce, melt 2 TBSP of butter in a sauce pan and combine with 1/4 cup of hot sauce. Simmer on low for 3-4 minutes. Add more butter to bring down the spice.

In a bowl place the fried chicken wings and hot sauce and toss to coat.

Serve immediately.

Oven Directions –

Pat wings dry with paper towels after marinading; Bake at 250F for 30 minutes, then at 425F for 40 – 50 minutes until golden brown and crispy.

RANCH DRESSING

There will be a couple of steps to this. First we’ll make the seasoning mix. You’ll need 3/4 – 1 1/4 TBSP of seasoning mix, but this recipe with make enough that you’ll have some to store! Once we’ve made the mix, we’ll talk about combining it with different ingredients to your liking.

Seasoning Mix –

INGREDIENTS

6tablespoonsdried parsley flakes

2tablespoonsdried dill weed

2tablespoonsgarlic powder

1tablespoononion powder

1tablespoondried minced onion

1tablespoonfreeze dried chives

2teaspoonssalt

1teaspoonblack pepper

DIRECTIONS

Toss all the ingredients together in a medium bowl.

Use your fingers to gently massage the spices together until mix well.

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ABOUT US

At CrossFit Austin you’re more than a client you’re part of our fitness family.We pride ourselves on the incredible results, experience, and relationships we have with all of our athletes regardless of ability level. We care about, and celebrate all of our athletes accomplishment inside and outside the gym!